The Ultimate Fighting Championship utilizes a combination of mixed martial arts including Brazilian Jiu-Jitsu, kickboxing, karate and wrestling. The UFC selectively chooses fighters based on skill, name-recognition, training camps and win-loss records. Dana White, the president and spokesperson for the UFC, typically makes the ultimate decision in regards to whether you will become part of the UFC.
Performance
To perform at your absolute best, you must possess agility, coordination and reactivity, according to the American Council on Exercise. Agility, coordination and reactivity play vital roles in mixed martial arts as you have to be able to quickly respond to your opponent's strikes while maintaining control of the fight. Working on these attributes will help you during your training sessions and throughout your matches. Practice boxing with your training partner, metabolic circuits, hitting heavy bags and running through ropes or tires. These exercises will help you master coordination, reactivity and agility.
Strength
During a match, you will have to possess the ability to control your opponent whether you're attempting a takedown, pressing them against the cage or maneuvering yourself into a dominant position. Strength can make a big difference while you're using leverage to control your opponent's body weight. To increase strength, you can work out with weight machines, free weights, kettlebells, sledgehammers, tractor tires and cable. Use the machines or free weights to help get you started when building up strength. When you feel the weights are no longer effective, use non-conventional methods to increase strength while improving other fighting attributes, such as reactivity or movement, by working out with heavy ropes or heavy bags.
Movement
Movement is crucial when it comes to performing mixed martial arts. This is where you will utilize balance, coordination, strength and stamina. Movement involves the use of your arms, legs and torso. A variety of exercises can improve your movement, such as push, pull and rotational movements as well as working out with light resistance bands, medicine balls or body weight. Partner resistance can help improve your movement as well as strength. Rolling with partners is another vital part of learning the proper way to apply the holds and the correct movements to employ to escape and counter holds placed on you.
Considerations
Use caution when practicing mixed martial arts techniques with an injury, such as a sprained wrist or even muscle soreness. Aggravating an injury can cause additional or prolonged damage. Your trainer will assess you before working on mixed martial arts techniques and should assess your routine periodically to determine whether the routine is working effectively for you or how it could be improved. Do not attempt to coordinate a routine on your own.
References
- American Council on Exercise: Training Mixed Martial Arts Athletes Using the ACE IFT Model
- "Xtreme Training: The Fighter's Ultimate Fitness Manual"; Randy Couture, Lance Freimuth, and Erich Krauss; 2010
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